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5+1 Plan Optavia Condiment List

Making changes to a new way of eating and a healthy lifestyle can be challenging; however, using this simple 5+1 Plan Condiment List you can still add some flavor and spice to any of your on-plan meals! That said, it’s important to remember that any condiments consumed are going to add to your daily calorie and carbohydrate counts. You must take a few moments to familiarize yourself with your food labels and their caloric information; doing so is going to help optimize your results! Just remember 5+1 Plan recommends that a condiment serving contain no more than a single gram of carbohydrates per serving. The good news is that you’re allowed up to 3 condiments per lean and green meal each day and you can use them however you like!

5+1 PLAN FRESH HERB CONDIMENT LIST

  • Basil (whole leaves): 1 cup
  • Basil (chopped): ½ cup
  • Capers: 2 Tbsp
  • Chives (chopped): ¼ cup
  • Cilantro: 1 cup
  • Dill weed: 1 cup
  • Garlic (minced): 1 tsp
  • Garlic (whole): 1 clove
  • Ginger root: 2 tsp
  • Lemongrass: 2 tsp
  • Parsley: ¼ cup
  • Peppermint: ¼ cup
  • Rosemary: 2 Tbsp
  • Sage: 2 Tbsp
  • Spearmint: 2 Tbsp
  • Thyme: 1 Tbsp

5+1 PLAN DRIED HERBS & SPICES CONDIMENT LIST

  • Allspice: ½ tsp
  • Anise seed: ½ tsp
  • Basil (whole leaves): 2 tsp
  • Basil (ground): 1 tsp
  • Bay leaf: 2 tsp
  • Caraway seed: ½ tsp
  • Cardamom: ½ tsp
  • Cayenne pepper: ½ tsp
  • Celery seed: 1 tsp
  • Chili powder: ½ tsp
  • Cilantro: 1 Tbsp
  • Cinnamon: ½ tsp
  • Cloves (whole): 1 tsp
  • Cloves (ground): ½ tsp
  • Coriander seed: 1 tsp
  • Crushed red pepper: ½ tsp
  • Cumin seed (whole or ground): 1 tsp
  • Curry powder: ½ tsp
  • Dill seed: ½ tsp
  • Dill weed: 1 tsp
  • Fennel seed: ½ tsp
  • Fenugreek seed: ¼ tsp
  • Garlic powder: ½ tsp
  • Ginger (ground): ½ tsp
  • Mace: 1 tsp
  • Marjoram: 2 tsp
  • Mustard seed (ground): 1 tsp
  • Nutmeg: ½ tsp
  • Onion powder: ½ tsp
  • Oregano (whole leaves): 1 tsp
  • Oregano (ground): ½ tsp
  • Paprika: ½ tsp
  • Parsley: 1 Tbsp
  • Pepper: ½ tsp
  • Poppy seed: 1 tsp
  • Poultry seasoning: 1 tsp
  • Pumpkin pie spice: ½ tsp
  • Rosemary: 1 tsp
  • Saffron: 1 tsp
  • Sage: 2 tsp
  • Salt: ¼ tsp
  • Savory: 1 tsp
  • Spearmint: 1 Tbsp
  • Spice mixes: ½ tsp
  • Tarragon (whole leaves): 1 Tbsp
  • Tarragon (ground): 1 tsp
  • Thyme (whole leaves or ground): 1 tsp
  • Turmeric: ½ tsp

5+1 PLAN SAUCES & SYRUPS CONDIMENT LIST

  • Barbecue sauce (regular): ½ tsp
  • Barbecue sauce (sugar-free): 1 Tbsp
  • Catsup (regular): ½ tsp
  • Catsup (reduced sugar): 1 Tbsp
  • Cocktail sauce (regular): ½ tsp
  • Fish sauce: 1 Tbsp
  • Honey mustard sauce: ½ tsp
  • Horseradish: 1 tsp
  • Hot sauce: 2 Tbsp
  • Mustard (dijon): 1 tsp
  • Mustard (yellow): 1 Tbsp
  • Oyster sauce: 1 tsp
  • Salsa (tomato): 1 Tbsp
  • Soy sauce (regular or low sodium): 1 Tbsp
  • Sriracha: 1 tsp
  • Steak sauce: 1 tsp
  • Sweet and sour sauce: ½ tsp
  • Syrups/flavorings (sugar-free Torani® and Walden Farms, Inc.®): 2 Tbsp
  • Teriyaki sauce: 1 tsp
  • Tomato paste: 1 tsp
  • Vinegar (cider, white, wine): ¼ cup
  • Vinegar (balsamic): 1 tsp
  • Wasabi: ½ tsp
  • Worcestershire sauce: ½ tsp

5+1 PLAN DAIRY, CHEESE & MILK SUBSTITUTE CONDIMENT LIST

  • Butter Buds®: ½ tsp
  • Cheese – blue, feta, parmesan (regular): 1 Tbsp
  • Cheese – blue, feta, parmesan (reduced-fat): 2 Tbsp
  • Cream cheese (regular): ½ Tbsp
  • Cream cheese (light): 1 Tbsp
  • Cream substitute (liquid or powdered, regular): ½ tsp
  • Cream substitute (liquid or powdered, sugar-free): 1 tsp
  • Greek yogurt (plain,nonfat or low-fat): 2 Tbsp
  • Sour Cream (regular or light): 1 Tbsp
  • The Laughing Cow® Spreadable Cheese: 1 wedge
  • Whipped Topping (Cool Whip®): 1 Tbsp
  • Whipped Topping (pressurized, Reddi-whip®): 2Tbsp

Milks:

  • Almond (refrigerated, unsweetened original or unsweetened vanilla): 1 cup
  • Cashew (refrigerated, unsweetened original or unsweetened vanilla): 1 cup
  • Coconut (canned, regular): 1 Tbsp
  • Coconut (canned, light): 2 Tbsp
  • Coconut (refrigerated, unsweetened original or unsweetened vanilla): ½ cup
  • Cow’s (unflavored): 1 Tbsp
  • Rice (unsweetened): 1 Tbsp
  • Soy (unsweetened): 2 Tbsp

5+1 PLAN BAKING & COOKING INGREDIENTS CONDIMENT LIST

  • Almond flour: 2 tsp
  • Baker’s yeast: ½ tsp
  • Baking powder: ½ tsp
  • Baking soda: 1 tsp
  • Bouillon: 1 cube
  • Broth or stock: 1⁄3 cup – 1 cup (varies based on brand and flavor – use serving size for 1g carb or less)
  • Bran – wheat, rice, corn: ½ tsp
  • Cocoa powder (unsweetened): 1 tsp
  • Coconut (shredded, unsweetened): 2 tsp
  • Cooking oil spray (Pam®): 10, ¼ second sprays
  • Cornmeal: ½ tsp
  • Cream of tartar: ½ tsp
  • Extracts: 1 tsp
  • Imitation butter: 10 sprays
  • Lemon or lime juice: 2 tsp
  • Lemon or lime zest: 1 Tbsp
  • Liquid egg substitute: 3 Tbsp
  • Nutritional yeast (small flakes): 1 tsp
  • Nutritional yeast (large flakes): 2 tsp
  • Onion (chopped): 1 Tbsp
  • Pine nuts: 1⁄8 ounce (~20 kernels)
  • Ranch dressing mix: ½ tsp
  • Seaweed (dried): 1 Tbsp
  • Seaweed (fresh): 2 Tbsp

Seeds:

  • Chia: ½ tsp
  • Hemp: 1 tsp
  • Flax (whole or ground): 1 tsp
  • Poppy: 1 tsp
  • Pumpkin: 1 tsp
  • Sesame: 1 tsp
  • Sunflower (kernel only): 1 tsp
  • Slivered almonds: 2 tsp
  • Wheat germ: ½ tsp

5+1 PLAN FLAVOR ENHANCERS CONDIMENT LIST

  • Calorie-free sweetener: 1 packet
  • Crystal Light® “On the Go” sticks: ½ packet
  • Liquid stevia: 5 drops Mio®: ½ tsp
  • Monk Fruit In The Raw® Sweetener: 1 packet
  • Stevia In The Raw® Sweetener: 1 packet
  • True Lemon® or True Lime®: 1 packet
  • Truvia®: 1⁄3 packet

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Optavia Lean and Green Recipes

Hi, we have found that almost the 3rd person facing the problem of being overweight. In our team and research, we have some fellows who have been facing this for years. So at the beginning of 2021, we began to take the weight loss efforts seriously and have lost 60 lbs so far on the OPTAVIA 5&1 Plan! It's been amazing, and while our journey isn't over, we are well on our way! When we started our team and fellows had a hard time finding the top OPTAVIA 5&1 recipes, so we were so inspired to build this website to help compile some of what I felt are the best OPTAVIA recipes around. We are very happy to share it with you as well! For those not familiar, OPTAVIA is not some fad diet but instead is a program designed to help those who are looking to lose weight make better choices with their health and wellness via better habits. We've worked hard to make sure that all OPTAVIA 5 and 1 recipes listed are approved for the OPTAVIA 5&1 plan.

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